The Diary Of A CEO with Steven Bartlett Moment 168: STOP Doing THIS! It's Hurting Your Sleep!: The Fitness Scientist
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Jun 28, 2024 
In this conversation, Kristen Holmes, a world-renowned human performance expert, dives into the intriguing world of circadian rhythms and their vital role in our health. She explains how our brain's master clock regulates our physical, mental, and behavioral changes throughout the day. Kristen warns about the detrimental effects of light exposure on our sleep and mental well-being, especially from screens. She also discusses the importance of consistent sleep patterns and offers practical tips for optimizing light exposure to enhance sleep quality and overall health.
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Circadian Rhythm and Health
- Circadian rhythm is the 24-hour cycle of physical, mental, and behavioral changes, regulated by the brain's master clock.
- Disrupting this rhythm by misaligning with the natural light-dark cycle can lead to health issues like cancer and mental health problems.
Minimize Late-Night Light Exposure
- Limit exposure to light between 10 p.m. and 4 a.m. to avoid disrupting your circadian rhythm.
- Being awake for just two hours within that timeframe for a significant portion of the year can qualify you as a shift worker with potential health risks.
Morning Light Exposure
- Expose yourself to natural light within 20 minutes of waking up.
- This helps regulate your body's natural clock and signals that it's time to be awake.